Why is exercise important during menopause? 5 types of workout routines to manage symptoms naturally
Menopause can affect physical and even mental health. Therefore, it is important for women to incorporate exercise into their routine to manage symptoms and improve overall health.
Menopause is a transitional phase in a woman's life. During this phase, women experience hormonal imbalances and emotional changes. Regular exercise will help them stay healthy, improve their mood and reduce the risk of heart disease. The article highlights the benefits of exercising during menopause.
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Menopause is defined as the absence of menstruation for more than 10-12 months. This phase can affect a woman's physical and even mental health. Common symptoms include missed periods, hot flashes, weight gain, night sweats, insomnia, frequent urination, depression, irritability, dry skin, hair loss, headaches, and low sex drive. Furthermore, after menopause, a woman's risk of cardiovascular disease, including heart attack, stroke, and osteoporosis, increases significantly. Therefore, menopausal women should exercise regularly.
Benefits of exercise during menopause
According to, “Dr Anuja Thomas, Consultant – Obstetrician and Gynaecologist, Motherhood Hospital
Kharghar, Mumbai, “Exercise not only helps relieve common symptoms like mood swings and hot flashes but also plays an important role in maintaining bone density, which declines with age and increases the risk of osteoporosis. Strength training can help prevent osteoporosis and can also help improve overall strength and balance. Incorporating flexibility and balance exercises can relieve joint pain and improve stability.”
She added, “Menopausal women are often stressed and have a higher risk of heart disease. Activities such as walking, swimming and yoga can improve overall health by promoting mindfulness and reducing stress levels, thus helping to keep the heart healthy.”
Types of exercise for women during menopause
- During menopause, women often experience various physical and emotional transitions. Strength training is a beneficial option for improving muscle mass and bone mineral density.
- Aim to do squats, push-ups, lunges, and shoulder presses every day, doing three sets of 10 reps of each exercise with minimal weight. Walking, swimming, cycling or pilates can also be great for stress relief.
- If considering high-intensity interval training (HIIT), consult an expert and exercise under the guidance of a fitness trainer to avoid injuries.
- Resistance exercises using free weights or resistance bands increase metabolism and increase stability.
- Dancing and Kegel exercises can also be beneficial. Meditating for at least 15 minutes a day can help you relax, while deep breathing exercises can help reduce stress. It is important to exercise for 45 minutes at least 5 days a week.
However, women should avoid excessive exercise, as excessive exercise can lead to injury. Women should take charge of their health by following a structured fitness regimen.
